Category Archives: Exercise

Rebounding 101 + Video of My Routine

Rebounding 101 + Video of My Routine

Get Your Rebounding ON

 I LOVE rebounding! 

Many of you may be asking “What is rebounding and what is she talking about?”  I am here to inform you and hopefully get you interested in this fantastic form of movement and exercise.  Rebounding is the therapeutic movement on a mini-trampoline. Because it moves all parts of the body all at once, it can also be called cellular exercise.

Rebounding is a lymphatic exercise.  The lymphatic system is the metabolic garbage can of the body. It rids you of toxins such as dead and cancerous cells, nitrogenous wastes, fat, infectious viruses, heavy metals, and other assorted junk cast off by the cells. The movement performed in rebounding provides the stimulus for a free-flowing system that drains away these potential poisons.   Rebounding’s bouncing motion effectively moves and recycles the lymph and the entire blood supply through the body many times during the course of the rebounding session.   Rebounding has the same effect on your body as jumping rope, but without any jarring effect to the ankles, knees, and lower back that comes from hitting the ground. (source)

As an exercise it is superior to any other because it not only uses gravity but also two other forces, acceleration and deceleration. At the top of the bounce you experience weightlessness, and at the bottom your weight doubles pulling you into the center of the rebounder.

Urban Rebounder

 

Rebounding is an exercise that reduces your body fat – which is highly beneficial for diabetes and a host of other diseases, provides an aerobic effect for your heart, and gives your body energy when it’s tired.   I jump on my rebounder when I NEED energy, not just when I HAVE energy!    You can easily jump on your mini-trampoline in your living room, your office, or in your backyard.  Rebounding is the most convenient form of exercise around.

The mini-trampoline and safety

Everyone should start with the gentle “health bounce” which means your feet remain IN CONTACT with the mat while the body moves up and down. The health bounce is sufficient to obtain all the benefits of rebounding while gently strengthening the entire body. The health bounce can be done while talking on the phone, listening to podcasts on your ipod or watching TV.  Adults can start with 5 minutes of rebounding and increase their time as their fitness level improves.

When I have been working at the computer for awhile and know that I need to get my circulation going, or feeling sluggish or stagnant – REBOUNDING to the rescue.  I usually start slowly with some gentle bouncing and then work up from there.  Some days are gentle according to what my body wants and some days are more active and vigorous.    I love to turn on some good tunes and have FUN!

You need a quality rebounder

I bought my Urban Rebounder at Buy.com (now known as Rakuten.com) 3 years ago and you can also get them at Amazon.com.  Another quality one is Reboundair.  Just don’t go to your local Walmart and buy one – they are cheap, will not last that long and some people claimed to have gotten injured on the “low quality” rebounders. 

Check out my video below for more information and a 10 minute bouncing routine that I do.  Hope you pick up some moves to incorporate into your own routine, if you own a rebounder.  If not, watch how fun it is and save up for one.  

I wear my Vibram five finger toe shoes when rebounding during the cold months because my feet are cold!  We keep our house on the cool/warm side to save gas.   I prefer to rebound barefoot – which happens when the temps are warmer.   Find what works best for you.

 

Other benefits of rebounding

  • Increases oxygen delivery and blood flow.
  • Promotes Mind-Body Unity – better learning, intuition, balance of two hemispheres of the brain.
  • Creates homeostasis which is the general balance of all systems of the body. Sickness represents blockages in the body. Rebound Exercise can help to remove the blockages, return blood flow and circulation back into the diseased parts.
  • It also increases the white blood count, thus strengthens the immune system. One most important aspect is the return of the trapped blood proteins. (source)

Various movements on the rebounder

Health Bounce

 This move bounces you gently without leaving the mat. Just the up and down movement starts the flow of the lymphatic. 2 minutes will increase the lymph flow up to 14 times.

  • warm-up
  • relieves tension, relaxes
  • rehabilitates after bed rest
  • stabilizes vestibular (inner ear)
  • stimulates the nerves in the joints, ligaments, and muscles.
  • creates balance between mind and body, slows the brain waves to alpha level which is the level where we connect with the inner world, learn better and can relax
  • improves vision

Strength Bounce

The body weighs 1 G at resting point. The higher you jump, you increase the G force where at 4 G you access the maximum oxygen absorption.

For this bounce you want to spread you legs shoulder-wide and move up and down leaving the mat. For more fun you can kick your legs up and forward. By leaving the mat, even your feet get the benefit of massage when you touch the mat again. That stimulates all the reflex point on the bottom of the feet. You can try to land on your toes and roll the foot down toward the heels. That is added stimulation to the internal organ. (source)

Aerobic Bounces

For this bounce you want to get your heart rate up. By moving vigorously on the rebounder, this can be accomplished and should be kept up for 20 minutes to get the most benefits. By adding the deep diaphragmatic breathing it can be accomplished with any move.   To avoid getting bored, do a variety of bounces. Lifting the arms above the heart will increase the heart rate and the oxygen flow.  (source)

  • jogging
  • sprinting
  • twist
  • shuffle
  • kick legs
  • curling legs
  • criss-cross legs and arms
  • jumping jacks, etc.


The important thing is to have fun! 

 

For more healthy living and organic gardening tips, quick recipes, what I’m eating and inspirational quotes, LOVE me on Facebook and Subscribe to my YouTube Channel. Lots of fun stuff!

May the GREENS be with You! and Be Inspired!
Kibby

Just BREATHE – How IMPORTANT It Is + GIVEAWAY!!

Just BREATHE – How IMPORTANT It Is + GIVEAWAY!!

 

Breath is the essence of life…

 

 

Mindful breathing is an essential practice that I use throughout the day…I cannot stress enough how good it is for you. To be able to come to your breath when you are under stress, feeling frustrated, having anxiety, in physical pain, etc…mindful breathing can transform these energies leaving you in a more positive, relaxed state of mind. This can be done anywhere, any time…all you really need is a few minutes…you can sit at a desk, on the floor, wherever you are will be just fine as long as you’re comfortable. Posture is important as well as you’ll want to elongate and straighten your spine giving more openness in the heart and lung area.

When you breathe deeply for a continuous, and not necessarily extended, period of time, you’re activating your parasympathetic nervous system. The areas of the body associated with this system are in the cranial and sacral regions of the spinal cord, and activating this system jump-starts a variety of calming systems in your body.   Just take a few moments and breathe.  These wonderful breathing exercises will clear the mind, release emotional tensions, improve digestion and leave you feeling energized.

1)  Ujjayi  (pronounced oo-jai) breath:   This is kind of the classic yoga breath where you actually do a snoring or ocean sound through your nose.  Constrict your stomach muscles and force that snoring sound out through your nose. You do that for about 30 seconds.  THIS breathing technique has done wonders for me.  I’ve done it in the car – amongst traffic and crazy drivers,  in the bed when trying to sleep, standing in line at the grocery store (I just do it a bit more quietly – :)),  when stressed and anxious about something or even when I just want to tune in with myself.  

Here is how to perform Ujjayi breath:

  • Take an inhalation that is slightly deeper than normal. With your mouth closed, exhale through your nose while constricting your throat muscles. If you are doing this correctly, you should sound like Darth Vader from Star Wars.

 

  • Another way to get the hang of this practice is to try exhaling the sound “haaaaah” with your mouth open. Now make a similar sound with your mouth closed, feeling the outflow of air through your nasal passages. Once you have mastered this on the outflow, use the same method for the inflow breath, gently constricting your throat as you inhale. (source)

 

  • I like to take a count of 4 on inhale and a count of 8 on the exhale.  Continue your audible, ujjayi breathing throughout your yoga practice or in everyday life and activities to experience deeper breathing, a cleansing of bodily toxins and increased energy.
     

Try shifting into Ujjayi breath whenever you find yourself becoming aggravated or stressed, and you should notice a prompt soothing effect.  Additional benefits include diminished pain from headaches and relief of sinus pressure. Other benefits may include getting rid of phlegm and strengthening the nervous and digestive systems.

Here’s a good video showing you the process and sound to make:

 

2)   Alternate Nostril BreathingThis is a basic yoga breathing exercise where you inhale through one nostril, retain the breath, and exhale through the other nostril.   Breathing through the left nostril is calming, and breathing through the right nostril has
an energizing effect.

Modern scientists have found that we do not breathe equally on both nostrils.  That is, one nostril is much easier to breathe through than the other at any particular time. Each nostril seems to naturally alternate about every three hours. The Yogis claim that natural period is every two hours.

By actively practising Alternative Nostril Breathing you produce optimum function to both sides of the brain: that is optimum creativity AND optimum logical verbal activity.

 

How to Practice Alternate Nostril Breath

** First and foremost, blow your nose and clear everything out.  Don’ t practice this breathing if your sinuses are clogged and congested.  ***

1. Sit in a comfortable seated position, and begin your Ujjai breath.

2. Hold your right hand up and turn your pointer and middle finger down, curling them into your palm. This leaves the thumb and ring and pinky fingers available.

3. You will use your thumb to close your right nostril and your ring and pinky fingers to close your left nostrils.

4. You will begin by covering your left nostril first and inhaling (slowly- 2 counts) thru the right nostril.

5. You will then close the right nostril and with thumb and hold the breath (for 4- 8 counts, depending on experience level).

6. Then release the ring and pinky fingers from the left nostril and slowly exhale (4 counts.)

7. Inhale in the left nostril, close the left nostril and hold for 4-8 counts before releasing the thumb and exhaling out the right nostril.

8. Inhale in the right nostril, hold and repeat exhale and inhale on the left side. (source)

Watch this video for clearer instructions:

Some of the benefits of this type of breath are:

  • This form of deep, methodical breathing can trigger deep relaxation by clearing the mind and calming the body.
  • Alternate nostril breath is great preparation for meditation.
  • An increase in the intake of oxygen helps to nourish the body and brain with the vital life force of breath.
  • The holding of the breath between inhales and exhales helps to regulate and direct the flow of breath in the body- helping to maximize benefits and the flow of prana.
  • This breath helps to balance the left and right hemispheres of the brain (linear thinking with creative thinking).
  • Alleviates headaches and calms anxiety and tense mental states.
  • Alternate Nostril Breath helps to regulate the heating and cooling cycles of the body (as one nostril is responsible for wake cycles and sleep cycles.) (source)

 

Some people grab pharmaceutical relaxants, wine, alcohol, food, etc. to calm them -  I just get my breathing ON and I am grounded, relaxed, comforted and satisfied.

Whatever you are doing, do it with presence and awareness.  Check in with your body and your breath.  Be mindful of every action and be aware of every sense.

 

 

So go practice your breathing – it will do wonders. 

NOW!  I want to do a giveaway because I think ALL of YOU are wonderful and I just want to shine some LOVE on you (and because the Facebook page now has 400 + LIKES) !   Spreading the word, the inspiration and knowledge to more people.  How exciting!

 

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3 separate bags of yerba mate up for winning!

I am offering not one, or two, but THREE individual bags up for the giveaway.  That means THREE beautiful readers will have a chance to win a bag.  

       1.  Ambrosia Yerba Mate (ingredients: yerba mate, black tea, fruit flavorings) – 7 oz. bag

       2.   Raw Organic Yerba mate – 1 lb. 

       3.  Lemon Myrtle (ingredients:  yerba mate and lemon myrtle leaf) – 7 oz. bag

To enter your chance to win, just leave a comment below telling me which variety bag you would like to win and why (give me a second choice option too).  The drawing ends on FRIDAY, January 25th.

Giveaway now CLOSED!

Good luck and THANKS AGAIN for EVERYTHING!! 

 

For more healthy living and organic gardening tips, quick recipes, what I’m eating and inspirational quotes, LOVE me on Facebook and Subscribe to my YouTube Channel. Lots of fun stuff!

May the GREENS be with You! and Be Inspired!
Kibby

Thoughtful Thursday

Thoughtful Thursday

via Louise Hay.com

♥ Why You Deserve To Change Your Diet

8 minute plank workout – I love PLANKS!  This is a doozy of a workout, but well worth it!

The power of unconditional acceptance – This is a wonderful article to read – Let it soak in – Start implementing these wonderful tools/ tips to improve your life with yourself.  That’s where it ALL starts, baby!  Enjoy!

BE MORE REAL – Amazing video to watch ( take 5 minutes to do it – IT’S WORTH IT – FOR YOU!!)

Do You Judge the Person You Used to Be? – This is a powerful article that hit home with me and helped me see things in a new light.   It’s only in releasing shame about the past that we’re able to be free in the present.

  THE CURE IS.... This is the cutting edge of health. This unexpected, brilliant movie offers us a prime front-seat experience of insight and wisdom on healing ourselves through healing our unresolved emotions.”  A transformational film about how every human body is brilliantly designed for vitality and longevity. Why then is our health and life expectancy declining? Have we lost our connection to our natural way of living? Is it possible there is a powerful and effective means to address our health and disease, which can assist in tapping into our natural healing capacity of our profoundly powerful human body? **Only available for a few days FREE so watch it NOW!**

♥ How Not to Lose Your Voice as a Sensitive, Deeply Feeling Individual

Why You Should Wash Your Face With Oil - I usually use coconut oil every night, but I am going to give this mixture a try.  Read the comments below the article for more great tips from other people.   Enjoy!


  For more healthy living and organic gardening tips, quick recipes, what I’m eating and inspirational quotes, LOVE me on Facebook. Lots of fun stuff!

 

May the GREENS be with You! and Be Inspired!
Kibby

Exercise – What I am Doing Now – New Found Passion!

Exercise – What I am Doing Now – New Found Passion!

My New Found Exercise Passion – Who’d of Thought?!

Lately, I have been on a “down side” of exercising and moving my body.  I know I should – but haven’t felt like it.  I’ve heard and read that THAT is the BEST time to do it.  Well, screw them, I haven’t wanted to!    I’ll maybe once or twice a week do my PLANKS but not consistently.  Well, I just wasn’t FEELING it for Mr. Exercise.  So, I’ve been wondering, “What’s going on?”  I usually love to get out (or inside) and move my body somehow.  I feel that it is not healthy to do something because you feel like you HAVE to, someone told you to, out of obligation, etc.  I feel like when you do something, do it because YOU WANT to.  You feel excited to do it.  There’s a passion there.   It makes you feel good about yourself (physically, emotionally and spiritually).  Do it for you!

Tuesday, I went into town to run some errands, go by the library to pick up a book that I had on hold, and decided to stop by the local park (which is absolutely PHENOMENAL) and only 12 minutes from my house.   Gorgeously landscaped in the mountains with amazing trails (some paved, some tiny gravel and some mulched) – so you’re getting a nice variety of terrain to walk/run/jog on (which really works those muscles).  This isn’t an easy trail either.  Some steep slopes, level parts – a nice mix!  It’s very popular and I see a variety of people from young to old – getting out and moving their body and breathing fresh air.

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There’s my little red car to the right hand side of parking lot.

I had a feeling to get outside, enjoy the day and some fresh air.  I haven’t been out to the park since Spring (got busy with landscaping work, and then it got HOT!)  The day was over cast with a high of 80 degrees and felt wonderful.   Had my green smoothie half an hour before venturing out to the park (tucked into my mini cooler) and was only intending to walk the 1.5 miles loop and go home.

Well,  half way in, I was feeling pretty good!  Had some jammin’ tunes playing.  Then out of the blue I felt the desire to jog (I rarely do this – it’s been maybe 3-4 years since I’ve done that – and it was short, tiny increments).   I went a decent ways and then had to walk again.  Man, I feel that heart rate a pumping – this feels REALLY good!  There’s a section that goes into the woods (mulched path) with some steep inclines amongst mountain laurels and rhododendron plants (can you say gorgeous!)  On one of the inclines – I heard in my head (no, I’m not crazy or schizo – I feel it’s my intuition)  “Run up it, Kibby!”  OK!  So, off I went.  Got to the top and said “Holy crap!  I did it!”   Walked some more, jogged some more – kept up this pattern for awhile till I got to the 1.5 mile mark.  Then I turned around and did that loop again and went into another area that was 2 miles long.  Wow!

There was a track team from a local high school out at the park practicing.  I got to one part where I was jogging and here comes the whole bunch of them towards me (about 30 of them).  Oh great! Well, I’m not going to stop or puss out in front of them, that’s for sure!  So I kept jogging and when they slew of them passed me, I found that I had kept going much longer than I would have thought otherwise.  “Yeah, me!!”  If I got tired, I would pick a land mark ahead and say “I’ll go to that spot and stop (walk).”  Sometimes, I did  – sometimes I kept going.  I ended up spending an hour at the park and went 5 miles (a good bit of it jogging).  I’ve NEVER done that before.  I was so proud of myself!  And to boot, I felt AMAZING and want to do it more.  Along the way, I kept telling myself “You can do this!  You are strong, You are healthy,  You have good stamina and endurance, etc.”   I basically inspired and motivated myself the whole way.  How cool is that!  I always admired people that say they go on runs or jog.  I felt that I never had the endurance or stamina to do so (and in the past I didn’t due to health and knee problem issues) so I just walked.  I always had a good, fast pace, but the jogging was invigorating to me.

YOU CAN DO THIS TOO!  Open yourself to possibilities and re-write those things that you have told yourself from the past.  THEY ARE NOT TRUE!  You can do ANYTHING if you set your mind to it.  Tell yourself when you feel like giving up and quitting – “I can do this”!  Say positive affirmations to assist yourself.   You have to find it within yourself and bring it front and center.  That’s what I did.  I had told myself one thing (go for a short while, I don’t jog, I don’t have the endurance or stamina), but then something within me knew that I could do better, be more and spark a new passion that I was totally unaware of and would not have sought out on my own.  Let your intuition guide you – just listen.  It talks to us all the time – just have to tune in and listen.

As I mentioned above, in the past I have had some knee problems.  I was walking thru the bedroom at night and tripped over one of the dogs laying in the floor and fell on both of my knees on the tile floor – OUCH!!  and they weren’t quite right for awhile.  By eating high raw, plant-based diet for 2.5 years, I feel they have healed immensely.  Doing what I did (the jogging), proved that to me.   

Also, by working on personal issues that are held in the body, that helps too.  According to Louise Hay – our mental thoughts/ old issues can be held or created in the body on a physical level.  For knees, the probable cause relates to stubborn ego and pride. Inability to bend.  Fear. Inflexibility. Won’t give in.  Yep!  Had that going on for some time.  I have worked on these issues and released them.  FORGIVENESS is key. I had some people in my life that I learned to forgive (myself included).  A new thought pattern would be:  I am flexible and flowing. I bend and flow with ease.  I understand.  I am compassionate. It goes deeper than this.  You really have to delve deep within yourself to change old patterns/ thoughts/ issues, etc. and see where they are playing out in your life and your body.  It’s a good reference guide to assist you in where to look and what to address. I highly recommend ALL her books.  Louise Hay – Heal Your Body A – Z.

So, I LIKE JOGGING!  Who’d of thought?  I sure didn’t!  I got a serious sweat on, heart rate a pumping and worked some serious muscles.  I don’t think I have any work scheduled for tomorrow, so I know where I’ll be going – to the park for some jogging and getting my sweat on!  I’ll play it by ear and see what I am inspired and inclined to do now with my exercising instead of limiting myself to one particular routine.  I ALWAYS like variety!!

*Walking/jogging tip:  Keep yourself straight and erect when walking (especially uphills).  You have a tendency to lean into a hill making it easier going up.  Imagine your upper body being pulled back and up – using your core more and it really works your tush and glutes.*

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I LOVE my Vibram toe shoes – Komodo Sport. They are the most comfortable shoes. I’ve had them since last June and they are holding strong! I wear them in the kitchen when I am on my feet for hours – feet and legs NEVER hurt! They did GREAT during the jog/run session! The also work your feet muscles and calves! I call them my “monkey shoes” b/c they look like monkey feet. Who cares – My feet LOVE them!

So, the spark of moving my body/ exercise is BACK, baby!  I guess I needed a change of direction and scenery from the norm.  Inspiration comes to us in many different ways and forms.  Along the way of the jog, I had all kind of inspiring thoughts and ideas for blog posts and life in general.   Stepping outside of the box is sometimes scary, but when you do – look at all the amazing and beautiful things can be waiting for you.  Open yourself to new possibilities and adventures and see what happens or comes your way.  You just might be surprised.  I sure was!

Blend up a cup of green juice, a green smoothie or a hot herbal tea.   Pull up a seat and enjoy me on a walk thru nature and thru my eyes of what I see and experience on my walks!

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Till next time! Hope you enjoyed it! XO

 

For more healthy living and organic gardening tips, quick recipes, what I’m eating and inspirational quotes, LOVE me on Facebook. Lots of fun stuff!

 

May the GREENS be with You! and Be Inspired!
Kibby